So Ive always gained weight in my stomach, not really anywhere else. I have PCOS and read today that that means I am also insulin resistant so my body has difficulty losing stomach fat. Anyone else have this problem and if so how did you overcome it to lose the stomach fat? Diet or exercise routines would be appreciated.
Also did you take any meds specifically for insulin resistant/pcos women such as Metformin? If so how did it work?
Thread: Anyone else with PCOS? tips?
08-15-2011, 02:58 PM #1
Anyone else with PCOS? tips?
08-15-2011, 06:13 PM #2
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08-15-2011, 06:45 PM #3
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For reasons that I hope are self-explanatory, I most definitely do not have PCOS, but I have trained a woman who had PCOS (notably she lost about 6kg over 12 weeks, which is the normal weight loss recommendation of 0.5kg or 1lb/week), and studied it briefly during my Diploma of Fitness, under the general subject of metabolic conditions. Being a syndrome, PCOS doesn't necessarily mean you have insulin resistance. A syndrome is just a title for when someone has X amount of signs/symptons from a particular list of signs/symptoms. So if you haven't been tested for insulin resistance, it may be worth it to get that checked out, as you might not have it after all. Another possible sign related to PCOS is high blood pressure, which could affect training dramatically. So consult with a doctor before you start a program.
Anyway, if there are no complications or contraindications, the basic approach should be the same that everyone else should take: strength training. I know there's some debate over the validity of interval training for fat loss, but if you're going to do cardio I'd suggest you do your warm up, then do some HIIT, rest for 5 min, then do some steady pace cardio.
Typically, PCOS makes it harder to manage body fat, but all that means is that you have to be all the more alert to doing the right things training and nutrition-wise. Unless there are other issues (again, hypertension being one of them) on top of the basics, the same principles apply that do for everyone else - there's just a little less wiggle-room for messing around and doing the wrong things (and of course, most people do the wrong things). All people aiming to reduce body fat need to be eating at a calorie deficit, and all people aiming to reduce body fat should be doing strength training, to preserve lean body mass, so that of the weight lost from the calorie deficit, as much of it as possible is coming from fat.SQ 6x150kg BP 2x95kg DL 190kg OHP 62.5kg @ 70kg
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08-15-2011, 09:44 PM #4
08-18-2011, 02:22 AM #5
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I recently read that one of the best remedies for insulin resistance is to follow a lower carb diet and walk briskly for 20-30 minutes per day. I've also heard of some people recommending 10 minutes walking after each meal.
Good luck with your PCOS. God bless.------------------------
"Teacher, which is the greatest commandment in the Law?" Jesus replied: " 'Love the Lord your God with all your heart and with all your soul and with all your mind.' This is the first and greatest commandment. And the second is like it: 'Love your neighbor as yourself.' All the Law and the Prophets hang on these two commandments." Matthew 36-40
08-18-2011, 08:25 AM #6
08-18-2011, 09:02 AM #7
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I also have PCOS and wanted to tell you that just because you have that does not mean that you are IR. *I have been*diligently*working out and cutting out anything white such as rice, sugar and salt and getting good and steady results. * *I take 2000 mg. of Metformin per day and that was a slow progression from 500 mg. However I do not take it for weight loss because it doesn't work like that for me. I'm taking it because it aids with fertility and can prevent gestational diabetis. I also can say that doing the south beach diet for a few weeks really helped my stomach shrink quickly.
08-18-2011, 08:08 PM #8
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Hey there, I too have PCOS and have been tested so I know I have the IR kind. Low carb is making a massive difference for my other symptoms (in just 30 days) but time will tell whether or not it zaps the body fat. If anyone else replies to this with any macros for IR, I would love to hear it!
There are so many different types of triggers for PCOS so for sure go see an endocrinologist and get a full blood work up. Once you figure out the trigger, you may or may not have to deal with any medications at all.
My personal goal for my IR is to keep my diet 110% in check and increase my muscle mass so that I never have to take metformin or spiro or anything else.Training Journal: http://forum.bodybuilding.com/showthread.php?t=140422843
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08-18-2011, 10:32 PM #9
08-20-2011, 03:00 PM #10
I have PCOS and was recently (about 2 months ago) put on Metformin by a fertility specialist once I got tired of my regular OBGYN telling me not to worry about the fact I NEVER got my period. Metformin has been working great for me, and after my wedding in October I will be tested to find out if I ovulate regularly after allowing the Metformin to do its thing for a while.
As for the weight loss aspect, I am one week out from an OCB figure competition. So is fat loss possible? Most definitely! My stomach is definitely the last thing to go though- not sure if it's because of the PCOS or just how my body stores fat in general. Very frustrating to say the least, but it is what it is. If I can get to stage level leanness, you can definitely get as lean as you'd like to be on a daily basis. Just keep at it and don't give up! Make sure you have your macros in order, stick to a heavy lifting training routine and incorporate cardio as necessary.
Good luck!Quick cut before a long, slow bulk.
Goal: Round two at figure in 2014.
08-22-2011, 10:17 PM #11